Gut Training: Building Your Digestion for Long Endurance Races
How to train your body to process calories at high rates—without losing your lunch by Coach Paul Warloski Ann Trason, 14-time Western States winner, reportedly said that ultra marathons are “an eating and drinking competition with a little running in between.” She’s not wrong. But here’s the problem: you know you need to fuel, yet […]
The Gravel Race Nutrition Formula: 50-80 Grams of Carbs Per Hour
Your glycogen stores will empty between 90 minutes and three hours in a long gravel race. It doesn’t matter how fit you are, doesn’t matter how perfectly you paced. Without external fuel, you’ll be riding on fumes by the time the course really gets interesting. The bonk doesn’t care about your FTP. But here’s what’s […]
Do Hard Efforts “Ruin” an Endurance Ride? What Every Cyclist Needs to Know
You head out for a Zone 2 ride. Then a hill shows up. You push a little harder. Maybe into threshold. Maybe you sprint over the top. And then the question hits: “Did I just ruin the purpose of this ride?” It’s a common concern—especially with all the talk about Zone 2, polarized training, and […]
The Psychology of Gravel Racing: Managing Doubt and Fear
How to train your mind as hard as your body so you can finish strong There’s a moment, or maybe more than one, in every long gravel event – you know the one. The legs are fine. The fuel is there. But somewhere around mile 60 (or 80, or 100), a voice starts whispering: You […]
Aid Station Strategy: Maximizing Efficiency at 100-Mile Gravel Markers
You’ve trained for months. Your legs are ready. Your bike is dialed. But at mile 70 of a 100-mile gravel race, when your legs are screaming and your stomach is rebelling, the aid station can make or break your day. Most riders treat aid stations like a buffet. They roll in, stop for 3-5 minutes, […]
How to Race Strong in the Final Hour of Your Gravel Event
You’ve ridden 75 miles. Your legs are screaming. Your stomach is somewhere between “meh” and “please no more gels.” And that rider who was sitting on your wheel for the past two hours just accelerates up the next climb like they haven’t been suffering at all. Welcome to the final quarter of your gravel event. […]
Gravel Riding Skills: Master the Rough Stuff and Ride Faster
The thing that separates good gravel riders from great ones isn’t raw power, although that helps. It’s what happens when the road gets rough. Potholes, washboard, loose rock, ruts, etc., that’s where races can be won or lost. And here’s the truth many riders miss: you don’t ride around technical terrain. You ride through it […]
How to Taper for a Gravel Race: A Three-Week Plan for Peak Performance
by Coach Paul Warloski You’ve put in the miles, the long rides, the intervals, and the strength training. Your fitness is built. Now comes the part that trips up a lot of athletes: the taper. Here’s the truth: tapering isn’t about gaining fitness. It’s about shedding fatigue so your body can deliver the fitness you’ve […]
Gravel Training with Limited Time: 6-8 Hours Per Week Plan for 100-Mile Races
by Coach Paul Warloski One common question I get from athletes is “I only have 6-8 hours per week. Is it even realistic to train for a 100-mile gravel race?” The honest answer? It depends. What are your goals, how much experience have you had, can you be consistent with that 6 to 8 every […]
Why 130-150 Mile Training Rides Matter for 200-Mile Races: The Science of Ultra-Distance Preparation
by Coach Paul Warloski When you’re staring down a 200-mile gravel race like Unbound, your longest training ride isn’t just mileage; it’s scientific preparation for the biggest physical and mental challenge of your season. While I couldn’t find specific research on long gravel events, here’s what the latest research on ultra-endurance performance reveals about why […]
